Vegetarian Diet To Lose Weight

Weight Loss Meals For Vegetarians

Please Note: By following a vegetarian diet does not necessarily mean that it is less in fat or calories.  It also doesn't necessarily mean that it is particularly a healthy diet.  To follow a vegetarian diet to lose weight you still need to stick to the same weight loss principles (food and exercises) as if you were following any diet, including meat or not.

As with any diet, let yourself have a few treats throughout the week.  By doing this you won't feel deprived or that you are following a strict diet. 

The key to losing weight without feeling deprived is to fill up on low fat 'filling foods'.  If you can incorporate these filling foods in your vegetarian diet, then you will have a bigger chance of success.

Below I am going to give you a few vegetarian ideas for meals throughout the day.

Breakfasts:

• Any cereal, sugar free
• Porridge/muslie
• Fruit salad
• Yoghurt with fruit (e.g. chopped up banana)
• Beans on toast
• Fruit smoothie

Lunches:

• Mediterranean salad
• Pasta with raw tomatoes, red onions, courgettes, olives, flaxseed oil and mixed Italian herbs
• Jacket potato with cheese and chunky salsa
• Vegetable/Tomato Soup
• Mixed bean salad
• Tuna, cucumber and soft cheese sandwich

Dinner:

• Roast veg and rice pasta
• Mexican bean burrito & salad
• Vegetable curry
• King prawn stir fry / vegetable stir fry
• Quorn spaghetti bolognese

 Snacks/Treats:

Recipes:

Hate Vegetables?

If you dislike vegetables, then why not make them into a soup?  This is a great way to fill yourself up on 'filling foods' and reap the benefits associated with fresh vegetables.  Vegetables are the 'core' of a vegetarian diet to lose weight so the more ways you can include vegetables into your diet the better.

Soups:

Note: Simmer all soups for 25-30 minutes

Butternut Squash and Red Pepper Soup

• 1 butternut squash peeled and deseeded
• 1 red pepper deseeded
• Chopped red onion
• 2 pints of vegetable stock

Pepper Soup

• 2 red peppers
• 2 large tomatoes
• 1 advocado
• half a chilli pepper
• 1 pint of vegetable stock

Chunky Vegetable Soup

• 2 carrots, chopped
• 1 onion
• 2 celery sticks
• Chopped turnip or swede
• Crushed garlic clove
• 2 x 400g can chopped tomatoes
• 1 tbsp tomatoe puree
• 1 tbsp mixed herbs
• 1.5 pints vegetable stock

 Carrot & Corriander Soup

• 1 large onion chopped
• 6 large carrots, chopped
• Season with corriander to taste
• 1 pint vegetable stock

Salads:

Tip: Why not eat your salad in a tortilla wrap?

Mediterranean Salad

• Handfull of dark green lettuce/spinach/rocket
• Handfull of fresh basil
• Two chopped tomatoes
• Quater chopped red onion
• 6 olives
• Drizzle in vinaigrette dressing and hemp seeds

Mixed Bean Salad

• 250g canned mixed beans
• 6 half cherry tomatoes
• 2 chopped spring onions
• 40g peas (frozen will do)
• 1/4 chopped cucumber
• 1 chopped red pepper
• Serve on mixed salad leaves
• Drizzle with oilive oil and lemon juice
• Add mustard and seasoning to taste

Chunky Salsa

• Tomatoes
• Red onion
• Pepper
• Radish
• Corinader/Chilli powder/Cayene Pepper
• Tbsp fat free french dressing

Dinners:

Mexican Bean Buritto

• 1 tortilla wrap
• quarter yellow pepper
• 1 tomatoe
• Quarter red onion
• Handful kidney or pinto beans
• Spinach or dark gree lettuce
• 1 clove garlic
• 1 teaspoon paprika
• Salt & pepper
• 2 tbsp salsa
• 2 tbsp guacamole

Boil the beans until soft, and add salt and pepper, dried herbs and spices.  Place hot beans on tortilla; add salsa, guacamole and sliced peppers, tomatoes, onion and spinach.  Roll up and serve.

Vegetable Curry

• 1 onion
• Tbsp curry powder
• Garlic clove
• Low fat cooking spray
• 100g cauliflower florets
• 2 sliced carrots
• Red pepper
• 100g broccoli
• 400g tin tomatoes
• 500ml vegetable stock
• Tbsp tomato puree
• Salt & pepper

Saute the onions, garlic and curry powder in low fat cooking spreay for 3 minutes.  Add the carrots and cauliflower and cook for a further 2 minutes.  Add the remaining ingredients, bring to the boil and simmer for 20 minutes until all the vegetables are tender.  Season to taste.

King Prawn/Tofu Veg Stir Fry

• Handful of beansprouts
• 2 cloves Garlic, finely chopped
• 2 cm piece Ginger, finely chopped
• 1 red chill, finely chopped
• 150g Raw king prawns/tofu
• 1 red pepper, chopped
• 4 Spring onions, sliced
• 50g Peas
• Juice of 1 Lime
• 1 tbsp Soy sauce

Fry the garlic, chilli and ginger for 2 minutes. Add the prawns/tofu, beansprouts and red pepper to the pan and fry for a further 5 minutes. Then add the remaining ingredients and cook for 3 minutes. Add the rice to the pan and cook for a further 2 minutes.

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